Test Your Knowledge

In general, the Mediterranean Diet follows the patterns of most dietitian-recommended diet plans. This is particularly true in its emphasis on fresh fruits and vegetables, whole grains, consumption of fish and the limiting of red meat. The Mediterranean diet is approved by the USDA for use by both adults and children, with extra water replacing wine in the children’s diet. 

The most substantial health benefit that the Mediterranean Diet offers is the large amounts of antioxidants provided by the foods in the diet. Antioxidants are substances found in fruits, vegetables and other foods that protect cells from being damaged by free radicals in a process called oxidative stress. Oxidative stress happens when free radicals steal electrons from healthy tissue. Antioxidants neutralize the free radicals that cause oxidative stress and this may reduce the signs of aging as well as the risk of heart disease, cancer and stroke.

There are many substances that have antioxidant properties. One of the most prevalent in the Mediterranean Diet are polyphenols. These substances are most notably found in the seeds and skin of grapes and are believed to be the component of red wine that accounts for its potentially healthy effects. Polyphenols have been shown to limit the build up of fatty deposits (lipids) in the blood vessels (atherosclerosis). This condition is one of the causes of heart failure and can also lead to heart attack, stroke and peripheral arterial disease. In addition, polyphenols are thought to protect the brain from the cell damage that may cause Alzheimer’s disease. Many of the benefits related to polyphenolic compounds may also be achieved through drinking purple grape juice.

Omega-3 fatty acids also provide the body with antioxidants. Omega-3 is type of unsaturated fat known to prevent the inflammation and stress on the body associated with oxidative stress. It has also been shown to reduce the viscosity of blood platelets, which reduces the possibility of blood clots. Omega-3 may also boost the immune system. Olive oil and certain fish, such as tuna (either fresh or water packed), salmon, swordfish and herring are good sources of omega-3.

In addition, olive oil may also provide the body with antioxidants. Studies have indicated that it may contain anti-inflammatory agents associated with antioxidants, which could help prevent cardiovascular disease and dementia. The U.S. Food and Drug Administration (FDA) announced in 2004 that olive oil is associated with certain health benefits, including a reduced risk of heart disease. Olive oil is also a source of vitamins A, B1, B2, C, D, E, K and iron.

Several elements of the Mediterranean Diet have also been shown to improve cholesterol levels in the body. Fruits and vegetables lower LDL cholesterol while moderate alcohol intake (defined as two drinks per day) has been shown to raise HDL cholesterol levels by about 12 percent, according to the American Heart Association (AHA). Also, replacing saturated fats with monounsaturated fats has been shown to reduce LDL (bad) cholesterol, while raising HDL (good) cholesterol. Saturated fat contributes to high levels of LDL cholesterol in the body and increases the risk of heart disease. Red meat is high in saturated fats, and so limiting this helps lower the risk of heart problems. The effect of the Mediterranean Diet on blood cholesterol levels may play a role in the reason this diet has been shown to decrease the risk of cardiovascular conditions despite its higher total fat intake.

However, although there are apparently a number of benefits to the Mediterranean Diet, consuming a high amount of healthy fat still means the body is getting a higher number of calories, which can lead to obesity (a growing problem in the Mediterranean region).

In addition, there has been some debate about the Mediterranean Diet’s advocacy of alcohol consumption. Although moderate amounts of alcohol may be beneficial, drinking too much alcohol has been linked to an increased risk of the same conditions that moderate drinking may help prevent, such as heart disease and cancer. It is also important to remember that the recommended alcohol intake is intended for those who already drink alcohol. Most medical organizations advise that people do not start drinking for the health benefits, especially since many of the health benefits associated with alcohol can also be gained by other means. People who wish to know about the risks and benefits of alcohol should consult their physician.

Despite these risks, there is evidence that a diet low in saturated fat and high in fruit, vegetables and fish has significant health benefits. It appears that no one element of the Mediterranean Diet is better for the body than any other. Rather, research has shown that it is each element working in synergy that seems to provide the health benefits that its supporters claim.

Even today, the Greeks, whose eating habits the diet is based on, live longer than most populations, including Americans, according to the World Health Organization. Studies have also shown that in the 1950s and 1960s, when the diet was first researched, Greeks were much less likely to die of a heart attack and cancer than Americans. However, there are other factors that play a role in the long life and overall health of those who live in the Mediterranean region. People from that area are generally more physically active than those in the United States, and have a more relaxed lifestyle with a greater support system. These elements individually have been shown to reduce stress and lead to a decrease in heart disease risk.

Several recent studies have found evidence supporting claims that the Mediterranean Diet can be good for a person’s health. On recent study found that this type of diet may cut the risk of progressive inflammatory lung disease (COPD) by 50 percent. Other researchers have reported evidence that consuming a Mediterranean Diet may reduce allergy and asthma symptoms, or may cut the risk of developing Alzheimer’s disease.